6/1/25

 7 Mile Easy Run 

-Ran about 69 minutes ... average of a 9:50 pace ... took this nice and easy ... it was about 60 degrees and sunny when I got out the door around 0700... really nice run around Annapolis. Great way to start my day. 

5/31/25

 Much needed Complete Rest 

5/30/25

AM Workout (0615)

Had a super solid squatting / conditioning session today. I was a bit sore in my legs/glutes this AM, but once I got warmed up I felt decent … had a lot of fun getting this in… the conditioning really challenged me. 

A.

Take 10 minutes to build up to a double at 80-85% of 1 RM Front Squat 

-Complete … built up to 300# … don’t really have a true 1 RM right now, but just went off generally where I am / feel. 

B.

EMOM 8:
2 Front Squats at 80-85% 

-Complete, across at 300# … felt decent on these, very little rest, but got through all of them comfortably. 

C.

EMOM 16:

Odd: 12 Burpees

Even: 12 Wall-Balls (30/20#)

-Complete … 30# wall-ball was rough … haven’t done these in a very long time … the burpees were really tough for me though … especially the last few sets. Overall really good aerobic crossfit conditioning. 

PM Workout (1400)

Had a really solid PM workout... felt strong on the bench, which was nice ... rest of workout was pretty smooth. As I was getting this in I am definitely feeling a bit beat up and I am looking forward to some rest this weekend. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

3 sets x 2 reps (265 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-275# across ... 10# over last week

C.

Dips

3 sets x 5-8 reps 

-D/N complete ... didn't have a weight belt or means to add weight, so did BW for 3x15,15,12 

D.

DB Bench Press (Neutral Grip) 75+ 

3 Sets of 10-12 reps 

-80# DBs for 3x10

E.

Seated Alternating Dumbbell Shoulder Press (50s for 3x8 last week)

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-50# DBs for 3x10

F.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-90# for 15, 115# for 15, 140# for 12

G.

Bicep EZ Bar 21s 75+ 

3 sets x 21 reps

-80#

H.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB 

I.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x20# 

J.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x20#

5/29/25

AM Workout (0615)

Had a solid CF session this morning ... felt pretty decent throughout this workout and enjoyed getting it in... lots of good gymnastics work and the crossfit conditioning was nice as well.

A.
EMOM 16 (4 sets) of:

Min 1 - Max Set of Strict Pull-ups

Min 2 - :40 Nose-to-Wall Handstand 

Min 3 - 10-12 Candle Sticks (slow eccentric) 

Min 4 - Rest

-Complete ... pull-ups went 23,10,10,8 ... happy to get 23 on that first set as I will be doing my PFT soon... felt pretty decent, but made the rest of the sets tough. HS work was good and not something I usually train.

B.

For time:

800m Run

50 Farmer's Carry Walking Lunges (2x70/53# KB)

40 Toes-to-Bar

-9:00 ... broke up the lunges quite a bit, but stayed consistent ... toes-to-bar went 15/10/8/7 

PM Workout (1615)

Easy 5.5 Mile Run 

-Complete ... didn't time this, just ran easy and ran my old route around DC. It was sunny and beautiful and really nice to get this in. Overall running is feeling much better and I had zero achilles pain!

5/28/25

AM Workout (0615)

Super simple CF class this AM, but overall got a nice / lower volume session in. 

A.

Every 2 for 10 (5 sets) of:

Strict Press x 5 @ 75% (155#) x 3 sets 

then…

Strict Press x 7 reps @ 70% (145#) x 2 sets 

-Complete … got all these reps easily, felt very strong here. 

B.

2000m Row TT 

-6:44.9 ... overall happy with this, probably could have pushed the pace a little bit on the front-end. Kept around a 1:42-:44 most of the first 1500 and then tried to dip below 1:39 for the last 500 and then went 100% ME during the last 250… fun stuff, haven’t directly been training with this, but had a good time. I think my lifetime PR is 6:35? Could probably train a bit to set a PR in the near future. 

PM Workout (1530)

Overall a decent workout this afternoon … solid upper body pump … been pushing the loading on the accessory work… I feel very strong, but a bit beat up overall… definitely looking forward to lower the volume/intensity down and maxing out soon.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

B.

Bench Press

3 sets x 3 reps (255 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-265# (10# over last week) … felt pretty easy. 

C.

Strict Press

3 sets x 3 reps @ 80% (165#)

80% of your one rep max strict press.

-Complete

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps (70s last week) 

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x60# for 3x10 … 

E.

Dumbbell Strict Press  (3x10 with 60s last week)

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-2x65# for 3x10 … this is the strongest I’ve ever felt on this lift, really fun stuff. 

F.

Rope Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-52.7#, 3x10

G.

EZ Bar French Press 

3 sets x 8-10 reps (3x10 with 90# last week)

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x8 with 100# … bit of pain in my elbow tendons in this… but definitely the most weight I’ve ever done. 

5/27/25

AM Workout (0615)

Jumped into a CF class this AM ... shoulder hurt on the snatches, so didn't push the loading, but otherwise got a solid workout out of the conditioning piece.

A.

Every :90 for 9 sets: 

3 High-Hang Snatches @ 60%

3 High-Hang Snatches @ 65%

3 High-Hang Snatches @ 70% 

-Complete … but did not do the %s … just used 95# / 115# / 135# … worked on speed / position / perfect reps … my shoulder is still a bit tight and didn’t feel great on these … didn’t mess with or push the loading at all. 

B.

4 RFT:

30 Echo Bike Calories 

20 V-ups

10 Deadlifts (185/105#)

-11:29 … burned my lungs on the bike, overall very simple but effective conditioning 

PM Workout (1430)

Got a very solid back/bicep pump in the afternoon ... rest week on DLs this week, which was nice... made this a much easier session overall. 

A.

‘Death by Strict Pull-ups’ 

-9 + 7

B.

Cable Rows 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-3x10 with 200# 

C.

Lat Pull-Downs

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-3x8 with 80#

D.

Dumbbell Pull-Overs 

Cable Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-90# pull-overs, 57.5 cable curls 

E.

Preacher Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-3x10 with 70#

5/26/25

Today was a solid workout ... pushed the loading a bit more today than yesterday... shoulder still hurts a bit, but once I got warmed up and moving I had zero pain while benching. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Pendlay Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

4 sets x 5 reps (235 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-245# across (10# over last week )

C.

Bench Press

3 sets x 8-10 reps (215 for 3x10 last week) 

Lower the weight to a number that will have you reaching failure within the given rep range.

-225# (10# over last week) for 10,9,8 

D.

Close Grip Bench Press

3 sets x 8-10 reps (185 last week) 

The goal is to reach failure within the given rep range in all 3 sets.

-185# for 3x8 ... same weight as last week... but I was spent from A-C. 

E.

Tricep Rock-n-Rolls (use 45+) 

3 sets x 8-10 reps

-50# for 3x8 

F.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x10# plate 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x10# plate